An injured rotator cuff is a common injury among athletes. Rehabilitation can be painful and take time, but a complete recovery is usually possible. You should see a doctor if you think you may have torn something. Most likely, your doctor will give you exercises to do at home, or send you to a physical therapist who will eventually also give you exercises to do at home. Rotation exercises work your rotators. Bent-arm or 90-degree internal and external rotation exercises are effective shoulder rehabilitation exercises, according to the Bassett Healthcare website.
Bent-Arm Internal Rotation
Step 1
Attach a resistance cable to a sturdy stationary object at chest height. You can wrap the rounded end around a pole if you don't have anything in your home.
Step 2
Hold both handles of the cable in your right hand with your palm facing forward. Turn sideways so that your right shoulder is closest to the object. Bend your right arm at 90 degrees. Put a rolled-up towel between your right elbow and your ribs. Place your left arm on your hip or let it hang at your side. Stand up straight with your shoulders pulled back.
Step 3
Rotate your right arm inward so that your arm crosses your stomach. Keep your elbow holding the towel to your side. Try to keep your head and neck straight and your right shoulder away from your ear.
Step 4
Return your arm to its starting position with your arm bent at your right side. Do 14 more reps with your right arm, and then turn around and do 15 reps with your left arm. Rest for one minute and do another set. Work up to three sets.
Bent-Arm External Rotation
Step 1
Wrap the cable around a sturdy object. Bend your left arm with a rolled-up towel under your left armpit and place your left forearm is against your stomach. Hold the handles of the cable in your left hand. Turn sideways so that your right shoulder is closest to the object that the cable is affixed to.
Step 2
Open your left arm outward as far as you can to line it up with the outside of your left hip. Keep your left elbow stuck to your side.
Step 3
Return to the starting position to complete one external rotation rep. Do 15 reps on your left side.
Step 4
Turn around and do the right arm. Do 15 reps on this side. Start with two sets of this exercise with a one-minute rest between sets after you do the internal rotations. Work up to three sets.
Tips and Warnings
- Do the movements without the resistance cable if you find the resistance from the cable too difficult at first.
- Stop exercising if you experience pain. Consult a physician if you experience pain or discomfort while exercising.
Things You'll Need
- Lightweight resistance cable
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